Is cancer a lifestyle disease? Daily habits that could affect your health |

Cancer is an intimidating word that no one wants to hear, but it affects millions of lives around the world. While certain factors, such as genetics and environmental exhibitions, are out of our control, the daily choices we make can play a huge role in the increase or reduction of our risks. From what we eat how much we move; Small lifestyle habits can have a big impact. Understanding these risks and making simple changes can allow us to lead a healthier and cancer life.

Smoking: the main cause of cancer

Smoking is one of the largest cancer risk factors, responsible for almost 90% lung death of cancer. Tobacco smoke contains more than 7,000 chemicals, with at least 70 known carcinogens.
Types of cancer related to smoking:

Poor food: what you eat is important
Poor food is an important contributor to cancer, representing around 30 to 35% of all cases. Unhealthy foods can lead to obesity, inflammation and exposure to harmful substances, which all increase the risk of cancer.
Foods that increase the risk of cancer:

Lack of physical activity: the silent risk factor
A sedentary lifestyle is a major risk factor in cancer. Regular physical activity helps regulate hormones, reduce inflammation and maintain healthy weight.
Cancers linked to physical inactivity:
Breast cancer – higher estrogen levels in inactive individuals increase the risk.
Colon cancer – exercise accelerates digestion, reducing exposure to harmful substances.
Endometrial cancer – Physical activity helps regulate insulin and estrogens.
Lung cancer – Active individuals have better pulmonary function and lower risk.
Prostate cancer – Regular exercise can help reduce aggressive forms.
Excessive alcohol consumption: a hidden danger
Drinking alcohol increases the risk of several cancers, even in moderate quantities.
Alcohol -related cancers:
Cancer of the mouth, throat and esophagus – alcohol damages tissue lining.
Urinary bladder cancer – Long -term alcohol consumption increases risks.
Liver cancer – liver diseases induced by alcohol and cirrhosis increases the risk.
Breast cancer – even low alcohol consumption increases estrogen levels.
Colorectal cancer – Alcohol affects digestion and intestinal bacteria.
Cancer of the stomach and pancreas – Chronic alcohol consumption promotes tumor development.
Excessive sun exposure: the risk of skin cancer
Too much sun exposure, especially without protection, is a major cause of skin cancer. The ultraviolet (UV) radiation damages skin cells, leading to mutations that can cause cancer.
Types of skin cancer caused by sun exposure:
Basal carcinoma of cells (BCC): The most common, the most slow growth and rarely spread.
Epidermoid carcinoma (SCC): more aggressive, can spread if untreated.
Melanoma: The most dangerous, can spread quickly to other organs if it is not detected early.
Chronic stress: a long -term threat
Chronic stress can weaken the immune system and increase the risk of cancer over time. Stress management by mindfulness, exercise and relaxation techniques can help reduce this risk.
Inadequate sleep: the neglected risk factor
Poor sleep quality and chronic sleep deprivation are linked to an increased risk of several cancers. Sleep is essential for cell repair, immune function and hormone regulation.
Cancers linked to bad sleep:
Breast cancer: Disturbed melatonin levels Increase estrogens.
Prostate cancer: Chronic sleep disorders increase the risks.
Colorectal cancer: inflammation and metabolic changes due to poor sleep.
Lung and liver cancer: sleep deprivation increases oxidative stress, damaging organs.
How can you reduce the risk of cancer?
Quit smoking
After 5 years: the risk of mouth, throat and bladder cancer drops by 50%.
After 10 years: the risk of dying by lung cancer is half reduced.
After 15 to 20 years: the risk of smoking cancer is almost as weak as a non-smoker.
Eat a cancer diet
Fruits and vegetables: rich in antioxidants, vitamins and fibers.
Whole grains: Reduce the risk of colorectal cancer.
Legues and nuts: provide healthy fibers and fats.
Healthy stations (olive oil, avocados, nuts): have anti-inflammatory properties.
Green tea and turmeric: contain anti-cancer compounds.
Stay physically active
THE World Health Organization (Which) recommends:
150-300 minutes of moderate exercise (for example, a fast walk, cycling) per week, or
75-150 minutes of vigorous exercise (for example, running, swimming) per week.
Force training at least 2 days a week.
Limit alcohol consumption
There is no completely sure level of alcohol regarding the risk of cancer. However, the less you drink, the lower your risk.
The American Cancer Society recommends:
Men: no more than 2 glasses per day.
Women: no more than 1 drink per day.
Protect UV radiation
Use a sunscreen: SPF 30+ with wide spectrum protection, reappear every 2 hours.
Wear protective clothes: hats, sunglasses and long sleeves help block UV rays.
Look for shadow: avoid direct sunlight, especially between 10 a.m. and 4 p.m.
Avoid tanning beds: they emit harmful UV rays that increase the risk of cancer.
Regularly check your skin: Look for moles, stains or new or changing growth.
Sleep with enough
The National Sleep Foundation recommends:
Adults (18-64 years old): 7 to 9 hours per night.
Adults older (65 years and over): 7 to 8 hours per night.
Cancer is a difficult battle, but the good news is that many risk factors are under our control. By making careful choices, such as quitting smoking, eating nourishing foods, staying active, reducing alcohol, protecting our skin and sleeping enough, we can take powerful measures to reduce our risk of cancer. Small daily changes can lead to a healthier future. Prevention does not concern drastic revisions; It’s about taking a step at a time to create a life that prioritizes well-being. The choices we make today can shape healthier tomorrow.
Dr Neelesh Reddy, consultant – medical oncologist, manipal hospital Yeshwanthpur.